O6.20.16 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women and Training Essentials

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CrossFit
Strength:
DB Squat Snatch 5×5/arm (add wt as able)
*20 Bridge Kick Outs between each set

Metcon:
21-15-9
Hang Power Cleans (95/65)
HR Push ups
15-9-6
Power Cleans (95/65)
Pull ups
9-6-3
Squat Cleans (95/65)
CTB Pull ups

Strength & Conditioning
Start of new cycle!

Squat 65%x5, 70%x4, 75%x3, 80%x2
Push Press 65%x5, 70%x4, 75%x3, 80%x2
Barbell Lunge 6, 6, 6, 12
Goblet Squat 6, 6, 6, 12
Barbell Row 6, 6, 6, 12
Dip 4 x AMAP
DB Press (neutral grip) 6, 6, 6, 12
Pull up 4 x AMAP

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

CrossFit Women
Coach Kate’s choice

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.